YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:
1 - No long distance running 2 - The PAX will sweat 3 - The beat down would suck
At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.
SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 AC IC x 10 twice Grass Grabbers IC x 10 PP IC x 20 MC IC x 20
With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!
SSH IC x 5 10 Burpees OYO 5 SSH IC x 5 9 Burpees OYO 5 SSH IC x 5 .......... .......... 5 SSH IC x 5 2 Burpees OYO 5 SSH IC x 5 10 Burpees OYO (‘cause we don’t do 1!!)
Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:
Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5. Complete 2 rounds.
Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:
400 meter sprint Squats with rocks Monkey Humpers Freddie Mercury Calf Raises with rocks Backward lunges Butt kicks and lots more.....
Two jokers came up, YHC got to call the exercise. Those two were:
10 Burpees OYO 4 minutes of Quadraphilia (courtesy of Hawg)
Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:
Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.
Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!
SYITG
